The ULTIMATE night routine to fall asleep fast

Establishing a nighttime routine is key. Sleep is not an "on-off" switch, but rather, something you need to prepare for throughout the evening -- even throughout the day! Sleep expert, Dr. Michael Breus, likens this to giving yourself a "runway to land the plane."

In this video, Dr. Breus tells you the best time to drink your first cup of coffee, when to exercise, and why carrying around a 40 oz Stanley mug is actually good for you. Then, he explains some of his best tips for winding down in the evening, including why you should take a deliberate 60 minutes to prepare for bed, why an analog alarm clock is best, and why it is OKAY to have a TV in your bedroom.

0:00 Why a nighttime routine is KEY
0:57 When you should drink your first cup of coffee
1:55 Getting enough sunlight in the morning
2:49 Staying physically active
3:28 Stay hydrated throughout the day
4:12 When to stop your caffeine
5:07 "Habit of the month club"
5:37 Alcohol
6:57 Exercising at night
7:40 The Power Down Hour
9:45 Evaluate your bedroom environment
11:15 Adding a notepad to your bedside table
11:46 Sleeping with the TV on
12:39 The ONE thing you need to know

😴 Michael Breus, Ph.D., is a double board-certified clinical psychologist and sleep expert. He's been in practice since 1999 and helped thousands of patients improve their sleep. Dr. Breus has written five books on sleep and conducted over 1,000 interviews to the press and public.

#fallasleep #sleeptips #sleepbetter

[peteandtessTube]

Insomnia is an industry and I’m so glad that your video is legitimate and not just a sales pitch. You are taking your time to provide real advice and methods. I appreciate it and I hope others will as well. I just watched one called 5 Steps and after an hour he tries to sign you up for his 1000 coaching program. Viewer/buyer beware! In contrast your video is honest, valid and free. I have chronic insomnia. Most nights I just don’t sleep but about every third night I do. I’m retired now but at 75 I’ve had a successful marriage and career working two jobs and was awake most of the time. I do love coffee and I do drink water all day so your advice there is well taken. I do a lot of hiking and biking. I just try to see being awake as a fact of my life and try to make good use of it; play chess, read or listen to books and watch videos on YouTube University. When my body/mind gets tired enough I go to sleep. If I get anxious about not sleeping or read about how important it is that just makes me anxious so I advise myself, Don’t Worry Be Happy and again Thank you for providing a very positive, honest and helpful video.

[aienamukanova]

Doctor, it works! I stopped checking my phone and even don't open my eyes at all if I wake up during the night. And then I easily fall back into sleep again till morning when I rise to give my praises to the Lord too!

[beewise]

I’ve taken my son to 2 different sleep doctors. Neither one gave us more than 1 or 2 practical tips. What they were most interested in is giving him a Rx for sleep medicine. Thank you for these helpful videos!!!

[Amy-tlxe]

One question: You said not to drink before bed. How long before bed do you recommend people drink the banana tea?

[loreleidenton]

I LOVE this content. I have learned so much from you. For so many years my goal has been to wake up earlier and consistently. You spell things out so well. You provide scientific explanations. As a result of watching your videos, I'm having great success with my sleep quality. Thank you!!

[asteroid]

A "wolf" technically. But figured out my natural circadian rhythm is 3AM - 11AM. If I sleep more than 6 hours, I"m groggy. Coffee tastes good; no effect. Most productive between 10PM-2AM. No problems falling asleep.
An educator, so classes began about 7:30. School ended early, 2:50 at the latest. A 2hr nap, snack, gym, dinner (8/9PM), planning/grading, to bed between 2-3AM. During the summer, w/in two weeks back to my schedule. How I survived 33 years.😂
Retired now, and tried the "wolf" schedule. The struggle is too much. 3AM-11AM.

[gregjohnson]

Dr Bruce, you packed SO much info into 15 quick minutes, I wrote it all down and it's morning, so I'll decide which 2-3 habits to start today and especially thanks for describing the effects of alcohol on sleep. I'm not a regular drinker, but sometimes friends have wine or beer so I join in. And especially thanks for the insight of Magnesium in the banana peel, who knew?? I'll try my first banana tea tonight and one thought to perhaps suggest, I've learned from experience. If you're going to read a book read someing BORING, don't read a page turner novel, I would read a Jack Reacher novel, look up and it's 1 am, how did that happen? AND, it's hard to put down! SO, I read something intentionally boring and it makes me sleepy. ;D

[sectionalsofa]

Careful with the Matcha tea before bed, folks. It has quite a bit of caffein. I drink it every morning instead of coffee. Otherwise, a lot of helpful tips.

[markiemannetje]

Any good tips on handling shift work? I regularly work 7 nights in a row, sometimes for extended periods and have trouble adapting back to a daytime rhythm after working nights.

[kippyc]

I know phones in bed are a no-no, but - I use a blue light filter and passively listen to 1. Yoga nidra, or 2. Podcasts that read books Google: podcasts for sleep). Get Sleepy & Send Me to Sleep are 2 of my favorites.

[dianepappas]

I used to take Magnesium Calm powder every night before bed and I slept great for years. All of a sudden it stopped working and if I take any type of magnesium close to bed time, it ramps me up and I can’t fall asleep! I’ve been suffering with insomnia for months now and am happy to have found your channel

[DebLeeMn]

Thank you! Sleeping with the TV on: such a big help to stop racing thoughts and anxiety. I listen to a nature documentary, closing my eyes and just hearing the words, and soon

[MyHealthJourney]

14:38 "This video is a game-changer! I’ve been struggling with sleep, and these tips are exactly what I needed. Thank you!"

[tshandy]

Great practical advice. I do a lot of this already, but not drinking coffee until 90 mins after wakeup: that seems quite impossible.

[annan.]

What do you think of magnesium spray for the feet?

I wash my face at dinner time because if do my skincare right before bed, all my serums will end up on my pillow. By doing it earlier all my creams have a chance to be fully absorbed into my skin.

I can’t drink tea before bed, that’s guaranteed to wake me up in the middle of night to go to the bathroom.

[maxlinesartist]

Thanks doctor for the tips great work ! very helpfull

[childset]

Definitely will follow the coffee advice and ceasing caffeine at 2pm, and will get the sunlight, which is also a spiritual strategy. Love all your tips here and overall on chronotypes etc.

[maxmoore]

Well thanks for that Dr. Bruce. Very helpful of sure any tips for expanding my evening? I just find it hard to figure out an time to end my day need help

[tobikir]

Great overview, thanks for this! Yet by seeing other videos of yours I noticed two contradicting statements - can you please help clarify: 1) time to go to bed: "ideally always at the same hour, to program your internal clocks" VS. "go only to bed when you are tired". 2) when you are awake in the middle of the night: "stay relaxed and know that this non-sleep-deep-rest is also beneficial" VS. "get up to avoid associating your bed with waking".

[ROYALROCKETRONIN]

Excellent video I REALLY needed this exactly right now. I’m going to try ALL of these tips……hopefully something will work and I will get some sleep soon. Thank you for this.